Chocolate:
Chocolate is rich in flavonoids, making it a beneficial food for treating diabetes. Research shows that these nutrients contribute to:
- Reducing insulin resistance
- Improving insulin sensitivity
- Lowering insulin levels
- Reducing insatiable cravings for food
However, it’s important to note that not all chocolates are the same. In a study conducted by the University of Copenhagen in 2008, it was reported that individuals who consumed dark chocolate, despite having a lower intake of beneficial flavonoids and often more sugar and excessive fat, were less likely to crave:
- Sweet foods
- Salty foods
- High-fat foods
Consuming dark chocolate resulted in:
- Participants rejecting 15% less pizza, which they were supposed to eat that day.
Benefits of Chocolate:
Research over the past five years has shown that the flavonoids in chocolate play a key role in:
- Reducing the risk of stroke
- Maintaining normal blood pressure
- Reducing the risk of heart attacks
- Contributing 2% towards these benefits.
Broccoli:
Broccoli is a superhero against diabetes. Like other cruciferous vegetables such as:
- Cabbage
- Cauliflower
Broccoli contains a compound called sulforaphane, which:
- Is effective in anti-inflammatory processes
- Improves blood sugar control
- Protects blood vessels
- Prevents cardiovascular damage
Cardiovascular disease is the leading cause of death for people with diabetes, so the properties of this food can be lifesaving. Sulforaphane also helps:
- Trigger the body’s natural detoxification mechanism.
- Safely eliminate dangerous cancer-causing enzymes.
Blueberries:
Blueberries stand out due to the following characteristics: They contain two types of fiber:
- Insoluble fiber, which is a “fat destroyer” for your system.
- Soluble fiber, which slows down the emptying process of the stomach, ultimately improving blood sugar control.
In a study conducted by the USDA, participants who consumed two and a half cups of blueberry juice daily for 12 weeks saw significant improvements in:
- Blood sugar levels
- Reduced depression
- Improved memory
Researchers believe these results are due to the anthocyanins found in berries.
Anthocyanins
Anthocyanins are a natural chemical that:
- Reduces fat cells
- Stimulates the release of adiponectin (the hormone that regulates blood sugar)
Increasing adiponectin levels can help:
- Keep blood sugar levels lower
- Increase insulin sensitivity.
Oats:
You might not envision oatmeal as a superfood, but oats are effective in reducing the risk of Type 2 diabetes. Oats are rich in magnesium, which:
- Helps the body utilize glucose.
- Improves insulin secretion.
Eight years of research has shown that:
- The risk of Type 2 diabetes in women with a magnesium-rich diet decreased by 19%, and in women who regularly consumed whole grains, the risk decreased by 31%.
Oats are quick and easy to prepare, and when consumed as whole grains, they contain:
- High fiber
- Nutrients
- Antioxidants
These help improve digestion and stabilize blood sugar levels.
Fish:
Fish is a weight loss legend. It’s packed with protein, which helps you feel satisfied. However, fish also contains a specific type of fat that:
- Causes low-level inflammation in the body.
Thousands of studies show that individuals with the highest levels of omega-3 fatty acids in their blood suffer less inflammation throughout the body. In fact, this inflammation contributes to:
- Weight gain
- Worsening diabetes symptoms
A diet rich in fish can also reduce the risk of health problems, especially stroke.
A study at Emory University in 2010 reported that:
-
Those who consumed fish cooked, grilled, or steamed reduced their risk of stroke by 3%. However, fried fish like:
-
Fast food
-
Fish sandwiches
-
Fried seafood in oil
Is very harmful and dangerous.
Olive Oil:
Recent findings in Spain suggest that following a Mediterranean diet rich in olive oil reduces the risk of Type 2 diabetes by 50% compared to a low-fat diabetes diet. Researchers at the Technical University of Munich (TUM) found that olive oil, compared to other oils like:
- Lard
- Butter
- Canola oil
Is much more beneficial and better meets the body’s fat needs. Additionally:
- Olive oil is a prominent source of unsaturated fats.
- It is rich in antioxidants, which protect cells from damage and prevent the progression of heart disease.
Psyllium Husk:
This fiber-rich supplement is used to relieve chronic constipation. It has also been shown to be highly effective for:
- Blood sugar control in diabetics.
A 2010 study at the University of California, San Diego, confirmed the significant impact of this plant from a pharmacological perspective. Participants who took psyllium before each meal showed:
- A 2% reduction in blood sugar levels after meals, compared to those not taking the supplement.
Note:
Researchers recommend waiting at least four hours after consuming psyllium before taking other medications because it may reduce the absorption speed of those medications.